General Discussion Triathlon Talk » Favorite Trainer workouts? Rss Feed  
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2005-10-12 11:19 PM

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Champion
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Subject: Favorite Trainer workouts?

Since many of us up North are dragging out our trainers to get some bike time in, how about sharing your favorite trainer workout?

Trainer time is a great way to concentrate on a weakness and improve. Last year I mostly did time and worked a bit on cadence and smooth pedaling. This year I want to improve my strength that will help me climb hill (especially the devil hill at Mooseman) and go faster, plus continue to improve pedal stroke.



2005-10-13 7:49 AM
in reply to: #264425

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Subject: RE: Favorite Trainer workouts?

"Favorite" and "trainer" are mutually exclusive words, are they not?

I like the Have Mercy Spinerval. There's another 2-hr one out there that I wanna try also though. Movies for when I want to do long easy rides, but I don't have any movie recommendations....

2005-10-13 8:52 AM
in reply to: #264425

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Subject: RE: Favorite Trainer workouts?

Break the workout into intervals..start with a warm up & then work your various cardio levels in the intervals. Check out the recent Traithlete Mag issues, there are some trainer workouts featured that are challenging. My favorite is their "Transition Work out" which combines the spinning & quick runs off the bike & back.



Edited by pkingfl 2005-10-13 8:52 AM

2005-10-13 9:10 AM
in reply to: #264425

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Champion
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Subject: RE: Favorite Trainer workouts?

Football intervals

Watch football while on the trainer

sprint from snap to whistle, then spin easy

(variations include sprint for truck or beer commercials)

2005-10-13 9:26 AM
in reply to: #264425

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Expert
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Colchester, CT
Subject: RE: Favorite Trainer workouts?
No favorites here.  I use it as time to catch up on all the movies I like to watch that my wife doesn't.  I try to pick movies that will run at least to the end of the workout. Funny how there aren't many movies made any more that are longer than 2 hours.
2005-10-13 9:47 AM
in reply to: #264425

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Subject: RE: Favorite Trainer workouts?
I actually like working out on the trainer....Here are a few workouts that I've done:

1 Hr
25 min easy
5 X 1min spin ups, 1 min easy
20 min big gear mid-Z2
5 X 1 min Z4, 1 min easy
10 min easy

1.25 Hr
20 min easy
5 X 1 min one leg drill each leg
5 min spin
5 X 1 min 1 leg drills each leg
5 min easy
10 min big gear mid-Z2
5 min easy

I have more if you need them.


2005-10-13 9:52 AM
in reply to: #264425

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Subject: RE: Favorite Trainer workouts?
I like the football intervals idea. I try to schedule my training time around the games as much as possible. Sometimes you even get an unintentional interval during an intense moment in the game.

But really, I try to vary my workouts to include some kind of warmup, intervals (this is where it varies with either shorter more intense intervals or longer slightly less intense intervals), and then some cool down. It is hard to just get on the trainer and pedal without breaking it up somehow. Actually the trainer helps me focus; too often when riding outdoors I end up just getting on the bike and going for a long, steady ride.
2005-10-13 12:44 PM
in reply to: #264425

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Subject: RE: Favorite Trainer workouts?

I need more direction than I had last year. I like having a workout planned out on paper that I can follow so I don't get caught up looking at how long I have gone.

This is what I did last night:

15/15's workout from my coach:

10' w/up:
5' EZ pace
3x30" surges w/ 30" rest
2' EZ, should have built up some lactic acid

Main workout:
POE (parceled out effort) for 15" then EZ 15" continue 5'
ride steady 5'
repeat goal to have 4-5 15/15's

5' c/d easy

Goal of workout is to build aerobice fitness by challenging cardiovascular system to recover faster between efforts.



Edited by KathyG 2005-10-13 12:48 PM
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General Discussion Triathlon Talk » Favorite Trainer workouts? Rss Feed